Let's begin by finding a comfortable,
Prone position,
Lying comfortably on your back.
Allow your legs to rest naturally apart.
Arms a little bit away from the body.
And,
If comfortable,
Palms facing out.
Just let the eyes close.
And support the head with a pillow.
So as we settle in,
Let's take a few breaths together.
So take a slow.
Deep inhale through the nose.
And then as you exhale,
Release it slowly through the mouth with a sigh.
And again,
Inhale,
Gently draw in the air.
And as you exhale,
Let the body settle deeper into the bed,
More comfortable,
More relaxed.
Let's do one more breath together.
Maybe linger at the top of the inhale.
And then we breathe out slowly,
Completely.
Deeply.
Release,
Relax.
There's nothing that you need to do right now.
Nothing to achieve.
Just to listen.
But if sleep comes.
It's okay to allow it.
But if you remain aware.
As we move throughout this.
Yoga Nidra.
That's also perfectly fine.
Both rest.
And sleep.
Are beneficial.
For your nervous system and for your body.
Let the weight of your body be fully supported.
By your bed.
Your body.
Can begin to rest now.
And as you lay.
Comfortably.
On your back.
We'll go through.
Progressive relaxation.
We'll start with the right leg.
If you can,
Lift the right leg up,
Hover it just a few inches.
Tense the muscles in the thigh and the knee.
The foot,
The ankle.
Point the toes,
Then flex the foot.
And then let the leg drop back down.
Left leg Picking up the left leg just a few inches and tense the muscles in the leg,
The thigh.
The calf.
The ankle.
The foot.
Point the toes.
Then flex the foot.
And let it drop.
Right arm.
Hover it.
Squeeze the upper arm,
The forearm,
The wrist.
Make a fist with your hands.
Spread the fingers.
And then let it drop.
Left arm.
Pick it up,
Hover it.
Tense the upper arm,
The forearm,
Make fists.
Spread the fingers,
Then let it drop.
Squeeze the core muscles,
Press the lower back down,
Flatten the lower back,
Tight and tense.
And release.
Squeeze the face into one point,
Squeeze the eyes,
Squeeze the lips,
Squeeze the nose.
Then open the eyes,
Stick out the tongue.
And relax.
You can.
.
.
Choose to stay on your back here.
Where now you can move into a more comfortable.
Reclined position.
Perhaps on your side.
Just ensure your body is well supported.
And relax.
Now.
With yourself,
Your body comfortable and relaxed,
Well supported.
We can bring a simple intention into the mind.
What we call a Sun Culper.
I invite you to choose a phrase.
That supports Deep breaths.
Relaxation Sleep.
And safety.
Mental safety,
Emotional safety.
And physical safety.
For example,
Can choose.
My body knows how to rest.
Sleep comes naturally to me.
Or I am safe.
To relax.
So choose your Sankalpa,
But as personal.
To you.
And repeat it.
To yourself.
3 times.
Slowly,
Take your time.
And allow the words to sing.
Gently into your being.
Into your subconscious mind.
As you breathe.
Slow,
Gentle,
And relaxed.
Premiere.
We will move awareness throughout our body.
Simply notice.
Each part of your body as it is named.
Try not to move it.
Just feel it.
Breathe into it.
And continue to be in this moment.
Write some.
Second finger.
Third finger.
Fourth finger.
Little finger.
Palm of the right hand.
Back of the right hand.
Right wrist.
Right forearm.
Right elbow.
Right upper arm.
Right shoulder.
Right Collarbone right chest.
Bright Waves Right hip.
Right thigh.
Right knee.
Right,
Calf?
Right ankle.
Right heel sole of the right foot.
Top of the right foot.
Right,
Big Toe?
Second toe.
Third toe.
Fourth toe.
Fifth toe Feel the entire.
Right side of the body.
Heavy?
And relax.
Left thumb.
Second finger Third finger.
Fourth finger little finger palm of the left hand.
Back of the left hand.
Left wrist.
Left forearm.
Left elbow.
Left upper arm.
Left shoulder.
Left chest.
Left waist Left hip.
Left thigh.
Left knee.
Left calf.
Left ankle Left heel.
Left sole of the foot.
Left top of the foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Pissed too.
Feel the entire left side of the body.
Heavy?
And relaxed.
Back of the head.
Knack.
Right shoulder blade.
Left shoulder blade.
Middle of the back,
Lower back.
Buttocks back of the thighs.
Back of the knees.
Back of the calves.
Heels.
Feel the entire back of the body.
Heavy?
And relax.
Top of the head.
Forehead right temple.
Left temple.
Right eyebrow.
Left eyebrow space between the eyebrows.
Right eye.
Left eye.
Right ear.
Left ear.
Nose.
Prolif.
Lower lip.
Tongue Chen Ja.
Throat.
Chest.
Upper abdomen.
Navel lower abdomen.
Feel the entire body resting together.
Have you?
And relaxed.
Now bring your awareness.
To your natural breath.
Notice the gentle movement.
Of the abdomen.
Maybe the belly is rising.
As you inhale,
And maybe the belly is falling as you exhale.
Imagine the breath.
Traveling.
From the navel.
All the way up.
To your throat.
As you inhale.
And from the throat all the way back down to the navel as you exhale.
Slow and easy.
Moving.
And all the way back down.
Moving up.
And all the way back down.
And now.
We'll count our breaths.
Backwards.
From 27,
To one.
Inhale.
27.
Exhale.
27 And now.
.
.
26 Exhale 26.
Inhale.
25.
Exhale.
25 Inhale.
24.
Exhale.
24.
And now.
.
.
23 Exhale.
23.
Inhale.
22 Exhale.
22.
Inhale.
21 Exhale.
21.
Inhale.
20 Exhale.
20.
Continue from 20.
Counting silently.
Your inhale.
And exhales.
And if the mind wanders,
Sleep begins to come.
Simply let the counting fade away.
Allow the breath to become softer.
And quieter.
With each inhale.
And exhale.
Finish up the count.
Slowly become aware.
Of the space around you.
Notice the sounds in the room.
From its distant.
Maybe ambient noise.
No need to identify them.
Just notice.
Just hear.
Without absorbing.
Allow the sounds to come and go.
And go.
They do not disturb your rest.
Now,
Feel the temperature.
Of the room.
Of the air on your skin.
Now notice the contact.
Between your body.
And the bed.
Feel the softness.
Of the pillow,
If it's behind your head.
Feel the support.
Below you.
And now.
.
.
Gradually,
Allow your awareness.
To turn inward.
Like a turtle.
Drawing in its limbs and to its shell.
You're turning your senses inwards.
To allow them to rest.
And to allow your mind to become quiet.
No longer.
Taking in.
The input.
Of all that is around you.
And with the attention,
Halt inwards.
Away from the senses.
Begin to imagine.
A peaceful.
Night.
Landscape.
A calm sky.
Filled with soft stars.
The air is.
.
.
Cool,
Pleasant.
And still.
You are lying.
In a comfortable place.
Beneath the sky.
Totally supported by the earth beneath you.
Above you?
The stars glow softly.
One by a one.
One by one.
They appear.
Twinkling Each star.
Brings you a feeling of calm.
Of peace.
Imagine now.
A slow-moving cloud.
Drifting across.
This night sky.
Weightless You rest in this cloud.
Loading.
.
.
Slowly.
Effortlessly.
The cloud carries you.
Deeper.
And 2 Relaxation deeper interest.
Your body grows heavier.
Your mind.
Grows quieter.
Thoughts drift away.
Like other distant clouds.
There is nothing to solve.
There is nothing to think about.
Just drifting.
Slowly.
Gently.
Peacefully.
And now.
As you rest.
Deeply.
Ring?
Your intention?
Your son,
Culpa.
Back into.
Your awareness.
Repeat it silently.
My body knows how to rest.
Sleep comes naturally to me.
Or any other phrase.
Have you chose something else?
And if you can't remember,
Use one of these.
My body knows how to rest.
Sleep.
Comes naturally to me.
Repeat.
Your Sankalpa.
Three times.
Slowly.
To yourself.
Let the words flow.
Think deeply.
Into your being.
Into your subconscious mind.
Now,
Allow the practice.
To fade.
No effort.
Holding nothing.
No focus Required Your breath moves naturally.
Your body?
Is deeply Relax.
Your nervous system.
Is quiet.
If sleep.
Comes now.
Allow yourself.
To drift into it.
If awareness remains.
Simply rest.
In this moment.
Simply rest.
Each breath.
Takes you.
Deeper.
Intercom into peace.
Each breath.
Takes you deeper into stillness.
Each breath.
Takes you.
Deeper into sleep.
Deeper into stillness.
Deeper into sleep.
Good night.
Breast.
Sleep.
Welcome.
